Joey The Cristero 🇻🇦

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Leg day flex

Gallonon! #huge muscles 💪🏼 #bodytransformation #weightlossandfatloss #gym #gymmotivation

2025/1/18 Edited to

Leg day is essential for achieving a well-rounded physique. By focusing on your quadriceps, hamstrings, and calves, you can enhance your overall strength and aesthetic appeal. Incorporating compound movements such as squats and deadlifts into your routine can significantly boost muscle growth. Additionally, don't overlook the importance of proper nutrition. Be sure to fuel your body with adequate protein to support muscle repair and growth after workouts. Recovery days are equally critical; allow your legs to rest to prevent injury and promote muscle gain. Keep your motivation high by tracking your progress and setting achievable goals. Share your journey within fitness communities or platforms for encouragement and tips. Engaging with others can inspire you to push through even the toughest workouts! Finally, consider using equipment such as resistance bands or weights to challenge your muscles further, which can lead to more significant gains in strength and size. Remember to enjoy the process and stay committed to your fitness journey!

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(Machines ONLY) Leg Day for beginners

Leg day can be tough, but it’s also one of the most rewarding workouts you’ll do! Starting out, remember that progress is built one step at a time—each rep, each set, brings you closer to a stronger version of yourself. Don't compare your beginning to anyone else's middle. Focus on form fir

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A Planet Fitness stair master machine, shown for a warm-up. Text overlays indicate a 3-minute warm-up at pace 5 for a leg day beginner.

A purple Planet Fitness leg press machine. Text overlays indicate this exercise is for 12 repetitions and 3 sets.

A purple Planet Fitness leg extension machine. Text overlays indicate this exercise is for 15 repetitions and 3 sets.

Planet fitness: leg day🦵🏽🔥

Warm up: stair master 3 minutes at 5 pace Leg press-12X3 Leg extension-15X3 Seated leg curls-12x3 Glute press-10x3 Hip abductor-15X3 Hip adductor 15X3 calf extensions- 40X2 Cool down: 2 miles on peloton #workout 🏋️ #formyworkoutgirliesonly #healthylifestyle2024 #planet fitnes

7496 likes

A collage of six images demonstrating a leg day routine, including back squats, leg press, leg extensions, leg curls, standing hip abductions, and hip adductions, with 'Leg Day Routine' text overlay.

Two images show a person performing back squats with a barbell and weightlifting belt, demonstrating the starting and squatting positions, with 'Back Squat 3X10' text.

Two images show a person performing leg presses on a machine, illustrating the bent and extended leg positions, with 'Leg Press 3X10' text and butterfly graphics.

Leg Day Routine🫶💪

This is my leg day routine that I do once per week to hit quads, hamstrings, & glutes! I do another leg day each week as well that is more glute focused which I will be posting later this week! Try out this routine and let me know what you think! Be sure to stretch before and after and try f

1478 likes

Flex Those Glutes: Stretches for Maximum Mobility🍑

🍋1. Seated Glute Stretch 🍑Sit on the floor with both legs extended straight in front of you. 🍑Bend your right knee and place your right foot flat on the floor outside your left knee. 🍑Twist your torso to the right, placing your left elbow outside your right knee for support. 🍑Hold the s

3968 likes

A split image showing a person before and after a workout, with the text 'My GO TO heavy leg day (For lower body growth)'. The left side shows a mirror selfie, and the right side shows a back view highlighting glutes and legs.

my go to heavy leg day for lower body growth 🙂‍↔️

If you’re a beginner in the gym instead of single leg rdls, do deadlifts. ❤️ (gym edition) • add deadlifts and/or regular rdls as well #legday🍑 #bodytransformation #letschat #lowerbodyworkout

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A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.

Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.

Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.

How to Buil a Solid Leg Day for Toned Legs & BIG 🍑

let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#

147 likes

5 static stretches for after a leg day workout!!

What is a static stretch?? It’s a type of stretching with little movement and a constant hold for a period of time. It’s most commonly done after a workout, when the muscle are already warm. This allows for less chances are pulling/straining the muscle. 1. Straddle forward fold: spre

194 likes

Prepping for Leg Day vs Recovering After✨

Prepping for Leg Day vs. Recovering After 🔥 Dynamic stretches are my go-to for warming up, while static stretches come in after my workout to help with recovery. Here’s a simple routine you can follow 💪🏻❤️‍🔥I always make sure to loosen up my hips and get everything ready for heavy squats and

9657 likes

Add this to your next leg day 🍑

#fitnessjourney #fitnessmotivation #fitnessgirlie #fitnesscreator #legdayworkout #legworkoutforwomen #legstrength

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A woman in black workout attire takes a mirror selfie in a gym, displaying her lower body workout. The image details the workout focus on glutes, hamstrings, quads, and calves, with a warm-up of 5 min treadmill walking and 5 min dynamic stretching, totaling 2 hours 10 minutes.

Working out is challenging.. it’s hard constantly pushing yourself but not only is it so worth it… but it gets easier as you go. I LOVE the saying “nothing worth doing is easy” Don’t give up besties 🩷 Comment any questions you have 🫶🏻 and for more, follow my IG and Tiktok - Constant_growth_ #le

1403 likes

Yesterdays leg day that I swear by 🍑

- hip thrust 180 x 8 - RDL 80x7 - single leg press 125x8 - leg press 265x10 - hip abductor 140x10 - back extension 83x6 - single leg curl 10x6 - leg curl 70x8 #legday🍑 #legdayroutine #legdayforthegirlies #legsandglutesworkout #legdayworkout

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leg day edition

#workout #gym #workoutmotivation #workoutroutine #excercises

150 likes

A woman in black and purple activewear stands with her back to the camera, showcasing a leg day structure for glute growth, including dynamic stretching, compound lifts, unilateral movement, and accessories.

A woman performs a barbell hip thrust (KAS glute bridge) on a bench in a gym, demonstrating the first compound exercise for glute development, labeled as 'CONCRETRIC 1'.

A woman in a white top and blue shorts performs a dumbbell Romanian Deadlift (RDL) in a gym, illustrating the second compound exercise for glute growth, labeled as 'ECCENTRIC 2'.

HOW TO: structure your leg day ~ for glute growth🍑

I’ve seen a common theme of people not structuring their workout properly ~ ✰ mobility & dynamic warmup ✰ compound/heaviest lift: whether that’s a concentric or eccentric for you specifically ✰ 2nd heaviest compound ✰ unilateral movement ✰ accessories or isolations workout

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📌SAVE FOR YOUR NEXT LEG DAY! 📌🤌🏾

🎯LINK IN BIO: 4 WEEK WORKOUT / SLIM THICK GUIDE. ON SALE NOW ONLY 💲12 ‼️‼️ HAPPY LIFTING GIRLIES ! 👋🏾👋🏾👋🏾 1. Goblet Squats • Continuous Tension: The cable provides consistent resistance throughout the movement, unlike free weights where tension can reduce at the top. • Improved Core

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Beginner Leg Day!

#legworkoutvideo #beginnerworkout #legdayworkout #beginnergym

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5 Min. Leg Day Warm Up for Bigger Glutes 🍑‼️✨

We all know that warming up our body is important to prevent injury / muscle soreness but did you also know it can make an impact on growing your muscles too? 🤔 When your muscles are properly warmed up they are READY to receive the work you’re about to put it through, therefore maximizing your g

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Hamstring and Glute Focued Leg Day #legday🍑 #glutesworkout #glutegrowingtips #hamstringworkout #gymgirl

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What you need to do before your leg day💥

#bodypositivity #strikefit #healthylifestyle2024 #cardio #bootyworkout #cardioworkout

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KILLER LEG & GLUTE DAY! 🍑

These leg workouts are insane and you will feel the burn afterwards 😂 #glutegains #lemon8challenge #Fitness #gymgirl #gym #workout #gluteworkout #gyat #musclebuilding #legworkout

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Knee Friendly Leg Day 🌸

A shy girl workout basically is a workout catered to those who struggle with a general feeling of ‘gymtimidation’, a term for feeling anxious, self-conscious and scared when in public exercise spaces. You can do this workout anywhere! All you need is a set of dumbbells and yourself! Choose a wei

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Full Leg Day Workout - Dumbbell Only💗

You don't need a ton of exercises in order to have a good workout! In fact, 3-5 exercises are typically the best range when it comes to leg days. Here’s a full leg day workout with only four exercises total! This takes about 45 minutes to complete and targets your glutes, quads, and hamstrings.

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LEG DAY * GLUTES*

Hit legs with me. 3x 10 reps for ea workout. Or choose your own rep/ set range ! #transform #lemon8challenge #gymgirlie #glutes

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Leg Day Workout - Glutes & Hamstrings 🍑

1: Eccentric Sumo Squat (4 x 8-10 reps) (4 sets): 2: Dumbbell Hip Thrust (10 reps) into KAS Glute Bridge (10 reps) 3: RDL (4 x 8 reps) (3 sets): 4a: Reverse Lunge (8 reps each) 4b: Cable Hamstring Curl (8-10 reps each) (3 sets): 5a: Cable Glute Kickback (8-10 reps each) 5b:

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Let’s build our glutes✨ booty/leg day workout

Let’s build our glutes🍑🍑 Gym ootd: @dfyne.official berry impact w dynamic long sleeve! Cxde BAILEY to save & support🩷 More workouts on @grounds_app After warming up w mobility dynamic stretching: -barbell rdls 3x10 -KAS Glute bridges 3x10 -cable step ups 3x10 -glute medius kickbacks

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Intense leg day superset

There's few things I love more than a good leg day superset that will get my heart rate up and will have me wobbling out of the gym.. this is one of those supersets- and it targets both the hamstrings and quads so it's perfect for any leg day! Start by doing 8-12 reps of straight legged

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A woman with braided hair and headphones sits on a leg extension machine in a gym, wearing a pink sports bra and red shorts. Text overlay reads 'leg day workout for nice thighs', with an arrow pointing to her quad.

A split image shows a woman performing leg presses. The left panel shows her knees bent at the bottom of the movement, and the right panel shows her legs extended at the top. Text describes 'leg press' with instructions for 3 sets of 6-12 reps.

A split image shows a woman performing leg extensions. The top panel shows her seated with knees bent, and the bottom panel shows her legs extended. Text describes 'leg extension' with instructions for 3 sets of 12-15 reps.

Leg day workout for nice thighs

In order to get nice thighs, you need to target your quads! On your next leg day, try this workout: Leg press (3 sets of 6-12 reps) - Position your feet low on the pressing platform (this will hit more quads) - Push the handles outward to unlock the machine - Lower the weight slowly until you

196 likes

LEG DAY WORKOUT!

No equipment needed! #legdayworkout #noequipmentworkout #athomeworkout #legday

921 likes

INSANE GLUTE FOCUS LEG DAY FOR MAXIMUM GROWTH!

This leg day was focused on Glute GROWTH so be prepared for your Booty to hurrrrt after this one! Workout is listed below 🦋 🦋-Sumo squats 4x10 🦋-Hip thrusts 3x12 🦋-Bulgarian split squats 3x12 🦋-Good mornings 3x12 Remember that GROWTH comes from eating enough, consistency and pro

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my current leg day 🍑✨

after my lifts i typically get a high protein meal in to rebuild my muscles! make sure you allow your body to rest as well so you can grow the best results!😚🩵 - #glutes #gluteworkout #legday #legdayworkout #legworkout #summerbod #gluteroutine #glutesandhammies #roomtour #letsch

713 likes

This will destroy your legs in the best way possible!!!! -Squats -Squat Pulse -Squat Pulse Hold -Sumo Squats -Lunges (isolated) -Lunge Pulse -Lunge Pulse Hold 45 seconds each exercise for 2-4sets!!! #athomeworkouts #workoutsforwomen #homeworkout #homeworkout #workou

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A woman in a white sports bra and light blue shorts performs a pigeon pose stretch on green turf. The image is titled 'Beginner friendly stretches Best for post leg day'.

A woman in athletic wear performs a standing forward bend, touching her toes on green turf. Text indicates to 'Hold for 45 sec while taking deep breaths'.

A woman in a white sports bra and light blue shorts performs a low lunge stretch with arms raised overhead on green turf. Text says 'hold each side for 30 seconds'.

Stretches for after leg day

Do you take a few moments to stretch after your workout? Or are you someone who heads right out the door after their last exercise? 👀 It's okay, I know we're all guilty BUT I encourage you to start taking time to stretch after your workouts in order to prevent future injury and to reduc

260 likes

A pink and black glute push machine at Planet Fitness, with text overlay indicating 'Glute push 10x5' as part of a leg day workout.

A pink and black seated leg press machine at Planet Fitness, with text overlay indicating 'Seated leg press 10X5' for a leg day routine.

A pink and black calf extension machine at Planet Fitness, with text overlay indicating 'CALF EXTENTIONS 40X3' for a leg day workout.

Planet fitness-leg day:

🔥warm up - 10 minutes on the treadmill jog 🌊Glute push-10X3 (each side) ☀️seated leg press 10X5 🌊calf extensions 40X3 ☀️leg extentions 10X4 🌊ab press 10X5 ☀️stepper 5 minutes at level seven Planet Fitness #leg in & out #formyworkoutgirliesonly #legs4summer #legsandgluteswor

1291 likes

Quick Beginner Leg Day Workout

*Save this workout for your next leg day* Make sure that you stretch!!! 4sets of 12 Leg extension Leg curl Glute Press (12 each leg) Leg press Back extensions If you’re new to the gym and lifting weights, then machines are a great way to ease your body into it. ✨Tip: if you’ve n

411 likes

BEGINNER LEG DAY

#beginnerworkout #legdayworkout #legdayroutine #beginnerlegday #legdayexercises

181 likes

LEG DAY Pre vs post stretches ✨

WARM UP vs COOLDOWN stretches 👇 • half kneeling hip extensions vs half kneeling adductor stretch • alt craddle stretch vs static craddle stretch (can do elevated pidgeon pose instead if you don't feel stable enough) • alt quad stretch vs quad stretch hold • open gates vs knee to chest st

489 likes

Leg day for hamstring & glute development 🍑

If you're looking to development your hamstrings and glutes save this workout! I recommend sticking to these exercises and implementing progressive overload over a 6-8 week period in order to really see change in your glutes and hamstrings! aim to increase weight each set, if reps decreas

105 likes

1 hour, effective leg day

6 exercises in 60 minutes for leg growth! This workout is focused more on the quads and by performing these exercises weekly and staying consistent it will help you to build muscle size and strength. 1) Leg press: 3x10-12 2) Front squats 3x8 3) RDL 3x10 4) Bulgarian split squats 3x8-10 ea

199 likes

A woman in workout attire holds a kettlebell in a goblet squat position, demonstrating a lower body workout. Text overlay indicates 'lower body workout ~ kettlebell only ~'.

Two images show a woman performing a kettlebell split squat. The left image shows the starting position with one foot on an elevated platform, and the right shows the lowered squat position. Text indicates 'split squat 4x10'.

Two images illustrate a woman performing a kettlebell goblet squat. The left image shows the standing start, and the right shows the squatting motion while holding the kettlebell at her chest. Text indicates 'goblet squat 4x12'.

shy girl leg day

not familiar with the gym? is it really packed? not sure how to use the fancy equipment? I have the perfect, minimal equipment leg day for you! All you need is a kettlebell (one lighter & one heavier, or whatever you prefer for the exercises we will be doing!) Focus on time under tension

569 likes

leg day mobility routine

warming up with a dynamic stretching routine to improve mobility is a GAME CHANGER for your workouts! It’s so easy to neglect mobility work which can really hinder progress and end up in injury down the road! If we’re strength training ladies, let’s prioritize our mobility!! Try this before

1340 likes

DYNAMIC WARM UP: LEG DAY EDITION

Skipping your warm up is a HUGE mistake and you will regret it later. Your body needs to be properly warmed up before you start overloading it with heavy weights. A proper warm up & cool down is necessary in order to help you reach your goals. But it also helps you achieve optimal muscle gr

61 likes

Brutal leg day🤍🖤

Full workout deets on my insta! #legdayworkout #lowerbodyworkout #fitness #gymmotivation

458 likes

Glute Focused Leg Day: Smith Machine Only 🔥

My go to smith machine glute workout❤️‍🔥 1. Kas Glute Bridges: 4 sets X 7,7,7 - 7 bridges to - 7 second hold - 7 pulses 2. B-stance RDL's: 4 sets x 8-12 reps 3. Elevated Reverse Lunges: 4 sets x 10-12 reps 4. Squats: 4 sets x 12 reps 5. Glute Focused Step Ups: 4 sets x 10-12 reps

590 likes

Exterior view of a Planet Fitness gym with text overlays indicating a beginner Monday leg day workout.

A purple and yellow stair stepper machine inside Planet Fitness, with text indicating a 5-minute warm-up at a walking pace.

A purple Planet Fitness hip abductor machine, with text indicating 5 sets of 10 repetitions for pushing out.

Planet fitness: Monday-Leg day🏋🏼‍♀️

Warm up stair stepper - 5 minutes (walking pace) Hip abductor -5X10 Hip adductor-5x10 leg press: feet together at the bottom 3x15 - feet in squat stance 3x15 leg extension-5x15 box jumps-5x10 10 minute stretch HAPPY MONDAY☺️ #workout 🏋️ #dailyworkouts #legworkouts #mamasoflemon8

260 likes

Bodyweight Leg Day (at home / beginner) 🍑✨

Just because a workout is “bodyweight” doesn’t mean it’s easy! I still love incorporating bodyweight movements into my regular routine, so don’t be fooled if you see other trainers online tell you that bodyweight exercises are too easy / do nothing for you, it’s not true! Remember when you’re ju

195 likes

BOOTY BURNING LEG DAY🍑

BOOTY BURNING LEG DAY🍑 ~Beginner Friendly~ 💗Hip Thrust 3 X 10 💗 KAS Glute Bridges 3 X 10 💗 KB RDLs 3 X 10 💗Cable Kickbacks 3 X 10 💗Seated Hip Abduction 3 X 20 Try this on your next glute day! Let me know how you like it! #lemon8creator #glutes #

288 likes

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